Your muscles should tire after 10 to 15 reps. Talk with your physician for advice specific to your needs.įor strength training, use light weights and do multiple repetitions. If you are just getting in shape, start with 20 minutes of aerobic activity, three times a week. We recommend combining an aerobic activity that you enjoy – such as walking, swimming, running or biking – with some type of resistance exercise, such as lifting light weights.ĭuring aerobic exercise, work hard enough to break into a sweat, but not so hard that you become out of breath or unable to converse. Walking briskly for 30 minutes to 45 minutes, five or six days a week, can lower your blood pressure up to 10 points. Exercise regularly. Exercise is powerful medicine. The payoff is big: Healthy blood pressure reduces your risk of stroke, heart failure and kidney disease.ġ. Research studies have shown that the following strategies can lead to modest but lasting decreases in blood pressure. Some, including common pain relievers and decongestants, can elevate blood pressure. If you haven't already done this, it's also a good idea to talk with your doctor about all of the prescription and over-the-counter medicines you take. Even if your levels don't go down as far as needed, your drug therapy may involve fewer drugs and at lower doses.
Your efforts will show results in just a few weeks.
Making healthful changes in your eating and exercise habits is an excellent first step to dealing with your high blood pressure. Vincent Heart Clinic and the Providence Heart and Vascular Institute, and Miles Hassell, M.D., director of Providence Integrative Medicine: What are the best non-drug ways to reduce blood pressure? Is it possible to do this without popping pills?"Īnswer from Craig Walsh, M.D., M.P.H., cardiologist with Providence St. I'd like to lower it without medications, if I can. "I was recently diagnosed with high blood pressure.
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